Killn' The Cube: My powerlifting venture begins

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  1. Would also like to note that loosening my belt helped a lot. I was able to suck a sufficient amount of air into my belly. Should have loosened it weeks ago.


  2. Today:

    Cat back lat pull: heavy EFS band
    x30
    x25
    x20

    Easily my favorite back workout now.

    DB row: 8x3- 80

    Reverse fly: 15x3- 120

    Pull-up: 5x3- BW

    I was dead by the time I got to these. I can bang out upwards of 18 fresh.

    DB hammer curl: 6x4- 45's

    Concentration curl: a lot

    Calves: DC style

    Foam roll/stretch

    Back strength is getting better. I really like implementing this extra day, feels like it makes the program more well rounded. I also feel like I can focus more on the multi joint movements on actual cube days this way. Bench tomorrow; going to try it the Dan Green way and see if I can't get more leg drive whilst keeping my a$$ on the bench.
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  3. Getting the belt just right helps a lot. This is why I need a lever belt...my prongs are off with fluctuating weight

    I need to learn these cat back rows...
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  4. I love my lever. I guess anything is better than the Velcro belt I was using, but it's solid for sure.

    Def check out the cat back rows. They burn so good! I was doing them today and some dude walked in and gave me the wtf you doing look. If he only knew..

  5. Quote Originally Posted by CincyKiller45 View Post
    I love my lever. I guess anything is better than the Velcro belt I was using, but it's solid for sure.

    Def check out the cat back rows. They burn so good! I was doing them today and some dude walked in and gave me the wtf you doing look. If he only knew..
    It's always funny when people in the gym think they're better than you when they don't even understand the fundamental anatomy of the major skeletal muscle groups. Gyms are such interesting social experiments, really.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  6. Quote Originally Posted by herderdude

    It's always funny when people in the gym think they're better than you when they don't even understand the fundamental anatomy of the major skeletal muscle groups. Gyms are such interesting social experiments, really.
    Yeah I actually know the guy. Pretty solid person from what I know, doubt he actually knows his stuff tho. I don't trust a guys knowledge in training if I've never seen them free squat or deadlift. No problem, I'll continually make gains doing what others don't.

  7. Week 3: Day 2: heavy bench

    Bench: 2x3-
    275x2x2
    285x2

    Couldn't put my form all together today. Rep one on 285 was a grinder that drifted towards my head, on rep two I lost control on the negative and bounced it. I'm going to keep doing actual bench for my first exercises instead of doing variations. I'm not sure if I stated that coherently, but what I mean is I'm going to bench not floor press, or pin press my first exercises. If I'm not comfortable with my form, I don't see the point in it. I need as many reps w/ bench that I can get.

    Pin press w/ chains: 5x5- 95+60lb chains.

    DB bench: RP- 70's
    16/8/6

    Rolling DB tri extensions:15x3- 30's

    Stranded military SS w/ side laterals- 12/12
    95/20

    Good workout. I was in a bit of a time crunch so I did a RP and SS. The workout only lasted an hour. Feeling borderline swole after this one.

  8. Quote Originally Posted by CincyKiller45 View Post
    Week 3: Day 2: heavy bench

    Bench: 2x3-
    275x2x2
    285x2

    Couldn't put my form all together today. Rep one on 285 was a grinder that drifted towards my head, on rep two I lost control on the negative and bounced it. I'm going to keep doing actual bench for my first exercises instead of doing variations. I'm not sure if I stated that coherently, but what I mean is I'm going to bench not floor press, or pin press my first exercises. If I'm not comfortable with my form, I don't see the point in it. I need as many reps w/ bench that I can get.

    Pin press w/ chains: 5x5- 95+60lb chains.

    DB bench: RP- 70's
    16/8/6

    Rolling DB tri extensions:15x3- 30's

    Stranded military SS w/ side laterals- 12/12
    95/20

    Good workout. I was in a bit of a time crunch so I did a RP and SS. The workout only lasted an hour. Feeling borderline swole after this one.
    That's something Josh Bryant talked about in his book. The things that help your bench press (board, floor, pin) come after the bench press. When they include two-board presses in competition, then we'll put them first. Until then, the best raw benchers will always bench first.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  9. Quote Originally Posted by herderdude

    That's something Josh Bryant talked about in his book. The things that help your bench press (board, floor, pin) come after the bench press. When they include two-board presses in competition, then we'll put them first. Until then, the best raw benchers will always bench first.
    Couldn't agree more. If I can't perform a competition exercise efficiently, why would I worry about a variation? I think the first exercise variations come into play for more experienced/upper echelon lifters. The only things i will be varying first are my grips.

  10. I completely agree with what your doing man. I've been doing much more squats, deads, and bench lately. I can't remember who I seem write it but it's not "majoring in the minors."
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
    •   
       


  11. Always hit the main first. It should be your biggest and even only focus.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  12. Main and one supplemental, whether it be paused variation of the big three or a shortened/lengthened ROM or grip/stance variation, then the assistance is just gravy. I started making great gains when I did that.

    Though I will say bench requires a lot more focus and effort in assistance from the multitude of smaller muscles. Look at the biggest benchers in every gym. Bodybuilders who dedicate entire training days to their chest and delts, train tris twice a week, back, bis, everything.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  13. Quote Originally Posted by herderdude View Post
    Main and one supplemental, whether it be paused variation of the big three or a shortened/lengthened ROM or grip/stance variation, then the assistance is just gravy. I started making great gains when I did that.

    Though I will say bench requires a lot more focus and effort in assistance from the multitude of smaller muscles. Look at the biggest benchers in every gym. Bodybuilders who dedicate entire training days to their chest and delts, train tris twice a week, back, bis, everything.

    This. Hit the main hard, hit a main variant as your first assistance hard, and hit tris/back/etc as needed. I use this for everything now and I love it. Straight up 5-3-1 philosophy and training.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  14. Quote Originally Posted by herderdude View Post
    Main and one supplemental, whether it be paused variation of the big three or a shortened/lengthened ROM or grip/stance variation, then the assistance is just gravy. I started making great gains when I did that.

    Though I will say bench requires a lot more focus and effort in assistance from the multitude of smaller muscles. Look at the biggest benchers in every gym. Bodybuilders who dedicate entire training days to their chest and delts, train tris twice a week, back, bis, everything.
    Very true about the bodybuilders and their benches.

    Solid post all around.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  15. Week 3: Day 3- RE deadlift

    Deadlift: worked up to 405, had the mindset I was going to do an easy 8 and my back was just not cooperating. Not an excuse, I would have loved for my back to feel good and have done 425x8.

    Rack-pull:
    405x6
    455x6
    475x6
    495x6

    Arched back hard, squeezed glutes like I was in prison, and got hips through; felt great.

    Toes elevated SLDL: 8x3- 225

    Suspended GM:
    135x10
    185x6
    205x6

    Pause DL:
    225x5x3
    275x5

    Felt I had a breakthrough on these. Widened my grip and it felt like everything clicked.

    Speed DL: 3x2- 275

    Just wanted to test the new grip and even though I was worn out, the speed was there.

    Workout lasted about 2 hrs. Back wasn't feeling it, but I wasn't leaving the gym feeling like I didn't improve. Can't wait until I DL again with this grip. I have a feeling I will be pulling more weight, as it will help me keep form.

  16. Good pulls, man
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. Quote Originally Posted by Sean1332
    Good pulls, man
    Thanks dude. My previous grip was too narrow. Can't believe I didn't notice before. Now, I can keep my chest up easier and my bar path is much straighter. Glad I didn't give up and chalk up a sh1tty day due to my back.

    Would also like to note that the length of my workout could have been due to these girls posing in the room adjacent to me. I was looking at my buddies DL, then looking at a$$, then his DL, then them a$$es. Wew, no libido problems this way.

  18. That's what I like to see! Smashin a zillion pulls on deadlift day. That's some MAN shyt!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  19. Yes sir, not a single ISO movement was done today.

  20. Quote Originally Posted by CincyKiller45 View Post
    Yes sir, not a single ISO movement was done today.
    Compound movements FTW. Corey Hayes wrote something awhile back in his log that went to the effect of: "If you think you're an advanced lifter, try training like an intermediate. If you think you're intermediate, try training like a beginner. I bet you get stronger." Very true stuff.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  21. Quote Originally Posted by herderdude

    Compound movements FTW. Corey Hayes wrote something awhile back in his log that went to the effect of: "If you think you're an advanced lifter, try training like an intermediate. If you think you're intermediate, try training like a beginner. I bet you get stronger." Very true stuff.
    You are a wealth of knowledge bro. I need to read more.

  22. Quote Originally Posted by CincyKiller45 View Post

    You are a wealth of knowledge bro. I need to read more.
    Lol. It's all I do, man. Only so much time I can train, the rest I try to learn about it.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  23. Week 3: Day 4- Body Day

    Seated press:
    135x6
    155x6
    175x6
    135x8

    CG bench w/ pause: 12x3- 135

    Pull-up: BW
    X10
    X6
    X6

    Long hold at the top.

    Face-pulls: 15x3- 110

    Incline DB curl: 12x3

    Hammer curl: 8x3- 45's

    Good, speedy workout. Upper back is pretty sore from all the pulls yesterday. That's a good sign. I can already feel my back development improving from the incorporation of another day.

    Off work today and I'm definitely going to enjoy it. I see a lot of whiskey and reds/cards game in my future.

  24. Nice man! And sounds like a fun day.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  25. Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  26. Quote Originally Posted by Sean1332
    Dude, phuck yes! Thank you. I'm applying, that would be amazing. I don't know if I'm qualified, but I'm a business major and I would kill for it.

  27. Quote Originally Posted by CincyKiller45 View Post

    Dude, phuck yes! Thank you. I'm applying, that would be amazing. I don't know if I'm qualified, but I'm a business major and I would kill for it.
    Not if I beat you to it! My college best friend is from Marysville and he's been bugging me to move out there for months.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  28. Quote Originally Posted by herderdude

    Not if I beat you to it! My college best friend is from Marysville and he's been bugging me to move out there for months.
    Uh oh, I've got some competition. Maybe my good friend Dave can put in a word for me. We have met and all..

  29. Quote Originally Posted by CincyKiller45 View Post

    Uh oh, I've got some competition. Maybe my good friend Dave can put in a word for me. We have met and all..
    Yeah, I'm still jealous of that. I'll just bring my buddy to the interview as a reference. He's probably the top bull****ter I've ever met in my life. Fantastic wingman.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  30. It says, "all candidates must be journalism major", guess that disqualifies me. Not that I won't try still.
  

  
 

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